2010-04-07

bodyweight workout: broad jumps, tabata squat jumps and tuck ups

WARM UP
- 200m run or 100 jump rope jumps or jumping jacks
- dynamic stretching/range of motion exercises (shoulder circles, vertical and horizontal arm swings, torso rotations, forward and side to side torso bends, forward-back and side to side leg swings)
- 8 each of: forward lunges, squats, regular pushups, bench dips, goodmornings, v-ups/crunches
- 1 minute each: front plank, left side plank, right side plank, reverse plank

SKILL WARM UP
Broad jumps

Learn/Practice the broad jump.

On 1 minute intervals, do the following:
- 8 jump squats
- 6 straight jumps
- 4 tuck jumps
- 2 broad jumps
- 2 broad jumps
- 2 broad jumps

* Broad jump:
- From a standing position with your feet shoulder width apart, squat down and swing your arms down and back to prepare to jump.
- Jump forward as far as you can.
- Always land in a proper squat.
- To maximize your distance, try to reach forward with your arms and keep your legs extended for as long as possible while you are in mid-air. This will enable you to keep your torso and limbs tight and carry momentum for as long as possible.


WOD
Tabata jump squats and tuck ups
8 rounds of:
- 20 seconds jump squats
- 10 seconds rest
rest for 1 minute
8 rounds of:
- 20 seconds tuck ups
- 10 seconds rest
(Count total number of reps of all 8 rounds for jump squats and tuck ups.)